Why New Year’s Resolutions Often Fail—and Proven Strategies for Achieving Lasting Change

Quick Thank You

Thank you for all of the emails, texts, DMs, etc., about my hip replacement surgery from a couple of weeks ago. This recovery has already been different than the last one. On Tuesday, I received the ok to start some light strength training with my upper body and do some light cardio. I am also up to walking 3 miles now, albeit at a slower pace than usual. A positive way to start ‘25. Special thanks to the hubs for taking fantastic care of me. More to come on the specifics of this journey and recovery.

Doing the hokey-pokey while working on my PT exercises.

Ever Notice How Crowded Gyms Are in January?

It’s the same every year: January hits, and suddenly the gym is bursting at the seams. You’re waiting forever for a treadmill, sidestepping water bottles, and hoping for a turn on the weights. By mid-February? Like magic, half the crowd has vanished.

Why does this happen year after year? It’s not laziness or a lack of willpower (and no, everyone didn’t magically meet their fitness goals). The truth is, most resolutions fail because they’re made without considering the systems we need to keep them going when life gets complicated.

What if, instead of diving in headfirst, you used January as your month to prepare? Focus on creating a realistic plan that fits your lifestyle. Real, lasting change doesn’t start with a bang—it starts with a solid strategy.

Step 1: Avoid Vague Goals

We’ve all said it: “This year, I’ll get healthy!” But without specifics, that’s about as useful as promising, “I’ll fold the laundry tomorrow” (you know how that turns out).

Instead, define clear, exciting goals. Don’t just say, “I’ll get in shape.” Try something like: “I’ll build the endurance to hike my dream trail this summer without breaking a sweat.”

When your goals are specific and meaningful to you, sticking with them becomes much easier—even when the laundry’s still piling up.

Step 2: Celebrate Small Wins

Big goals can feel overwhelming, so it’s crucial to recognize progress, no matter how small. Took a 10-minute walk instead of scrolling social media? That’s a win. Ate a vegetable today? You’re on fire.

Tracking these small victories helps keep your motivation alive. Remember, it’s the little changes that lead to big results over time. Rome wasn’t built in a day, and neither will your new kale-friendly habits.

Step 3: Let Go to Move Forward

Adding new habits without clearing out old ones is like overloading a plate at a buffet—it’s not sustainable. Start by identifying what’s draining your energy and make small swaps:

• Replace 30 minutes of Instagram with a brisk walk (bonus: no doomscrolling).

• Cut back on late-night streaming to catch more Z’s.

You’ll see more progress when you stop juggling too many priorities and focus on what matters most.

Step 4: Tailor Goals to Your Life

Your goals should fit into your reality—not someone else’s Instagram-worthy routine. Trying to force a 6 a.m. workout when you’re a night owl is a recipe for frustration.

Ask yourself:

• Does this fit into my schedule?

• Am I doing this for me, or because I feel like I should?

The more aligned your goals are with your actual life, the easier they are to achieve.

Step 5: Use Systems, Not Willpower

Willpower alone isn’t enough to sustain habits, but systems are. The less you leave to chance, the more likely you are to follow through—even on chaotic days.

Try these strategies:

• Schedule workouts as non-negotiable appointments.

• Prep your gear the night before to eliminate excuses.

With the right systems in place, you’ll build momentum and consistency.

Step 6: Find an Accountability Partner

Life happens, and having someone to keep you accountable can make all the difference. Choose someone who’s supportive, objective, and great at troubleshooting when plans go sideways.

An accountability buddy doesn’t have to be your best friend. Sometimes, a coach or mentor is a better fit to keep things professional and focused.

Look for someone who:

• Encourages you kindly but firmly.

• Helps you adjust your plan when needed.

• Respects your privacy and goals.

This isn’t just about checking a box—it’s about having someone in your corner to help you stay consistent.

This Year, Make a Real Plan

Skip the crash-and-burn resolutions. Use January to create a plan that works for your life. Focus on meaningful goals, celebrate your progress, and lean on systems and support to keep you moving forward.

Change doesn’t come from trying to do it all—it comes from doing the right things consistently.

What’s one habit you’ll let go of to make room for your goals this year?